Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.
general warm up (10 minutes)
Adex club Americanas x 25/25 reps
Adex mace BTN stretch x 60 seconds x 1/1
resistance band pause face pulls x 20 reps
jumping jacks x 50 reps
sandbag BTN squats x 15 reps
specific warm up (5 minutes)
back squat set up and light reps
test #5
back squats
Note: No conditioning/accessory work this week
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